Friday, May 27, 2016

5 steps to overcome a fear

How do you overcome a fear that is so intense that you feel it to your core?


I am going to share how I have slowly tried to overcome my fear of heights and hopefully, some of the things that worked for me will maybe work for you.

Some people say to show fear shows that you are weak. I think that is a harmful saying. A fear isn't always something you can control, but you can try to overcome it.






My fear of heights has been overwhelming in the past but there are things in my life I would like to accomplish so I need to work towards conquering it.

1. Identify the fear and where it stems from
Knowing the reason you have said fear will help you to examine why it has such a hold on you.

2. Come to terms with what gave you the fear
If you have identified that a fear stems from a traumatic incident in your past then really getting to the core of that and moving past it will give you the courage to try and let go of said fear.

3. Starting slow
I will use heights as an example. You shouldn't rush out and climb the biggest hill and look over the edge but maybe just find some stairs that seem more than you would usually climb and go as far as you can.

4. Set a GOAL
Goals are wonderful to have when working out a fear. It gives you perspective and accountability.
That goal doesn't have to be the top dog at first. Set little ones working up to what it is you really want. Remember that "Rome wasn't built in a day"

5. Continue to grow
As you set out to conquer your goals. Always take the time to look back at how you let go of the reason you had that fear. Be proud of yourself for how far you have come. Share with people and let them be supportive.







Having a positive attitude always helps to conquer fears. Once you get to that big goal you set for yourself you may have to pep talk your way through it and it is nice to have a support team also.

Once you have accomplished that goal, keep going! That fear may always be a small voice in the back of your mind but if you don't let it stop you then it won't win.



*What fear have you overcome? How did you accomplish it?

Friday, May 6, 2016

to Kettlebell or not to Kettlebell?

In the pursuit of a lean muscular body, are kettlebells the key? Or should you stick with the traditional weight bench with the barbell?

That is what I would like to know. Not wanting to jump on a trendy workout if it doesn't really give me the results I want I had to look into this kettlebell.







WHAT STUDIES SAY

menshealth.com has a good article about the differences between free weights and a kettlebell. They say that if you want to bulk you need to stick with the free weights because you can get more onto a barbell than you can out of a kettlebell, which makes sense.
But they also say that if it's not just bulk you want and if you want to burn fat than a kettlebell is they way to go.


kettlebellsworkouts.com has a very extensive beginners explanation of what a kettlebell is and how it should be used. They also say that it is NOT a trend and has been around for 100's of years. Good to know! There is a list of 13 reasons to use a kettlebell that is very convincing.
This article is so full of wonderful information that you must read it if you are thinking about using kettlebells.


popsugar.com says that they each have their good qualities but the kettlebell will burn more fat due to the cardio aspect of the workouts.


CONCLUSION

If you wanted to use a kettlebell than make sure you are doing it right to avoid injury and have at it. There are lots of suggested workouts out there to help burn fat.
Also, if you want to add muscle you can use free weights and just add some cardio moves in between sets.
Either way, it all boils down to preference. Some people might shy away from a kettlebell if they have never used it before or others might think they will add to much bulk if they use free weights.

I myself am going to add a kettlebell to my free weight routine and see how it goes.

*Do you use free weights or a kettlebell?

Wednesday, May 4, 2016

Creating a playlist to go hiking

My husband and I have had plans to hike Pikes Peak in May and we have been going out and getting practice hikes in when we can. One thing we have found is that it is wonderful to enjoy the quiet of the outdoors but when you are an hour into a really tough climb, MUSIC helps!

When you feel like there is no way you are going to make it up the hill like you are just going to stay right there until someone can come get you (which we now usually won't happen) sometimes that right song with the right tempo is what's going to get it done.

Cause everyone needs a little musical inspiration.


Like with anything I do I usually go to Pinterest to see if I can find inspiration. This time, it was a dud! I was only finding folksy music and nothing really with a faster tempo like I love to listen to until I came across this post and it gave me great advice.

Thoughts I had already, I just needed someone to say them first. You know how it is, it sounds good in your head but if someone else says it first then you don't feel crazy!

My playlist had to be something that didn't just inspire me to keep moving but it had to not annoy my husband. We don't exactly have the same taste in music. He loves it fast and heavy when I like mine fast and poppy. So my playlist had to be a good mix of both.

For my part, I just went through my workout playlists. If I listen to it to get through a long workout where I want to quit then it would work for a tough incline.

For hubby I had to go through stuff he listens to and make sure it wasn't laced with curse words and it was something I could get into. What I came up with will probably be turned down or not turned on if there are other people within earshot, which I know is good trail etiquette anyway.

This is what I finally came up with, warning! there are some explicit songs. I made this a YouTube playlist since I still can't figure out how to share my Amazon playlists.
Benders Hiking Playlist

*If you have any go to, favorite songs that get you through a hard workout or tough hike, please share.

Monday, May 2, 2016

Where are Abs REALLY made?

If you are anything like me, you workout till the cows come home but the stomach area stays put! The plan is to figure out why that is and how to correct it. I created a Pinterest board to help me get some pointers together and also a way to share with others who have the same problem. 






WHAT OTHERS SAY

Jen @thefithousewife.com talks about the same topic in this post. She has had 3 kids and shares how she was able to see her abs again. Clean eating is the way she suggests to go.


Keith @fitmole.org has a different opinion than Jen as you will see in this post. He feels that it is all about doing the right workouts to build those muscles.

Charlene Johnson shared this post about the 80/20 rule. She supports that abs are made in the kitchen. She recommends a way to track that you are not taking in more than you are burning.


DOES THIS MAKE SENSE?

This is where I am torn. I have done the clean eating and have had no change in my midsection. I also have been working out consistently for months and still look the same in the stomach. So where do we go from here?

Well, like Antranick says in his post, we be patient!! This weight didn't get put on overnight so why would it come off that fast.


PLAN OF ATTACK 

1. Install MyFitnessPal app to keep track of the calories going in.
2. Use Garmin/Fitbit to track calories burned.
3. No processed food.
4. Plenty of water/ no pop!
5. Continue workouts but don't stress if they don't work overnight.


* Do you have any suggestions or favorite trick to a six-pack?


Friday, April 29, 2016

In the war of the blogs, why I choose Blogger

As with most things in life you have competition. It is what makes us stronger, smarter, braver and better. It is what pushes us when we don't think we have it in us. Trying to come up with the next best thing, so of course you have multiple platforms in which to publish your blog.

Now you just need to figure out which is going to help your content seem better than the next guys. Make people want to come to your blog and learn what you have to say.




COST
Well of course the first and for most reason I choose blogger....PRICE=FREE! I didn't start my blog to make any money so I didn't want to spend any money either. Yes, there is a free option with Wordpress but most of my internet world is Google centered so why not go Blogger.


EASY SET-UP
Simplicity! It is so easy to figure out how to set up a blog and be publishing in a few hours. You don't need to have any previous computer savy to start a basic blog. There are many templates that you can choose from and with a little bit of knowledge you can edit those templates...or not. I haven't done anything very fancy with mine and I'm OK with that. I don't think it's ugly and hopefully if people thought it was, they would tell me! icanbuildablog.com doesn't recommend Wordpress for beginners.


OWNERSHIP
I hear all the time how it is that Google owns my information and that they could shut me down whenever they want and for no reason. Well, Yes that is true but I have tried not to let it bother me. I try to look at the positive and I guess if some day it happens, it happens. Then that would be my sign that it was time for something new. If this is something that bothers you than by all means go Wordpress and get your own domain.


SCHEDULING 
Yes, I am aware that Wordpress has wonderful plug-ins that help with almost everything you want to do. Blogger also has an option to schedule your blogs to post when you are not able to. It may just be the one time but that's OK. It gets it out into the world for me when I can't. honestlymodern.com talks about how she couldn't wait to switch to Wordpress to be able to use a scheduling plug-in.

Overall, what I learned through my research to figure if I wanted to switch from Blogger to Wordpress is that most people agree that Blogger is a good alternative to Wordpress and that was enough for me. I am committed now and am going to stick with it. I'm no fortune teller so who knows what my future holds. Maybe some day I will feel the need to make the switch (I know how if I need to) but why mess with a good thing.

*Which platform do you use and why?